CrossFit Ballwin – CrossFit

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Nick Johnson

Warm-up

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Front Rack Stretch – 1:00

Ankle Stretch – :30 Seconds Each Side

Strength & Skill

Sandbag Zercher Reverse Lunge

1. Positioning

2. Breathing

Sandbag to Shoulder

1. Hand Position

2. Arms Long

Lateral Hops:

1. Feet Close

Row

1. Relax the Hands

2. Handle Straight In

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

4 Sandbag Zercher Reverse Lunges (150/100)

6 Sandbag to Shoulder (150/100)

20 Lateral Sandbag Hops

200 Meter Row

**Relay style. Athlete 2 can start once athlete 1 leaves for the row.